Monday 05/31/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

400-m Run

10 Jumping Pull-ups (*DB High Pulls)

10 Inchworms

10 Bootstrap Squats

200-m Run

5 Kipping Swings + 5 Pull-ups

5 Push-ups + 5 Burpees

10 Air Squats

Workout Prep

Warm-up (No Measure)

Perform the Workout

RX: Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

FIT: Metcon (Time)

Run 1k

5 Jumping Pull-ups

10 Push-ups

15 Air Squats

10 rounds

Run 1k
Partially Loaded

Run 1 mile

100 SA High Pulls

200 Push-ups

300 Air Squats

Run 1 mile